Mentally prepare yourself for one of the most torturous and sweat-inducing UPWODs to-date. UPWOD Nº40 is a hellacious twist on one of my favorite muscle combinations to blast together — shoulders and abs.

Between swings, raises, presses, snatches, and hulk smashes, shoulder exercises are naturally dynamic, movement-based, and explosive. On their own, they have massive potential to spike heart rate, elicit a HIIT response (including EPOC), and churn through body fat.

But because I’m oh so evil, mean, and love torturing people, I’ve pushed it further and upgraded each shoulder exercise into a superset. Each shoulder move is supersetted with an ab, core, or cardio exercise—and in some cases a second shoulder exercise—to form a muscle-blasting, fat-combusting 1-2 punch.

Each superset is effectively a little bomb, waiting to set off fat fireworks.

Altogether, it shapes up into a next-level, nonstop gauntlet that’ll help add width and definition to your shoulders, chisel out a striated set of abs, and absolutely churn through body fat.

Get up, get steamy, and watch the sweat stream off.

[UPWOD Nº40] The Fat Furnace Shoulder & Abs Workout

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

1. [SUPERSET] (a) Dumbbell Shoulder Press + (b) Bicycle Crunches — (a) Do these seated. Lower the dumbbells down until your triceps are slightly below parallel with the floor. (b) Touch your elbow to the opposite knee, squeeze your abs at the top of each rep.